Gutsy Talks
Welcome to Gutsy Talks—the space for real, unfiltered conversations about healing your gut, calming your mind, and learning to love food again. Whether you're just starting your gut health journey or you’ve been on this path for a while, I’m here to share insights and honest, ah-ha moments that can help transform your health.
Join me, Rachel Larsson (she/her), your host, naturopath and nutritionist, as I chat with top health experts and thought leaders from around the world. Together, we’ll dive into the latest in holistic and scientific approaches to gut health and explore the deep connections between your gut and overall well-being. No fluff, just real talk on what it truly takes to feel empowered, healthier, and more in tune with your body.
Gutsy Talks
Episode 31: Perimenopause, Menopause & the Microbiome with Sandra Villella
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Perimenopause and menopause can bring a wave of changes, from gut symptoms and hormone shifts to metabolic and cognitive concerns, yet many women are left feeling under-informed and unsupported during this transition.
In this episode, I’m joined by Sandra Villella, a naturopath, herbalist, and educator with almost 30 years of clinical experience. Sandra has a deep passion for women’s health across the lifespan and is widely respected for her balanced, evidence-informed approach to perimenopause and menopause. She’s also a much-loved educator within the naturopathic community, known for translating complex science into practical, empowering guidance.
In this conversation, we explore the powerful connection between menopause and the microbiome, unpacking how gut health shifts across the menopausal transition, how oestrogen and the estrobolome interact, and what women and AFABs can do to support their health now and into the future.
If you’re navigating perimenopause or menopause, or simply want to understand what’s happening in your body, this episode offers clarity without fear or overwhelm.
In this episode, we chat about:
- Key markers and symptoms of perimenopause and menopause
- How the microbiome changes from pre- to peri- to post-menopause
- The estrobolome and its role in hormone balance
- How oestrogen shapes the gut microbiome
- Microbiome markers to consider during menopause
- Phytoestrogens and SERMs — what they are and how they work
- The science behind linseeds and soy (and debunking common fears)
- Dietary patterns that support the menopausal microbiome
- Supporting increased risks like cholesterol, insulin resistance, memory and cognition
- One simple place to start if you’re in peri- or menopause
- Sandra’s #1 piece of advice for navigating this life stage
Resources
- Jean Hails ‘What's bothering you?‘
- Jean Hails Recipes including the Bounty Bowl and Breakfast Brain Topper mentioned on the podcast
Rachel’s (she/her) details: Ready To Take Your Next Step To Support Your Gut?
Follow Rachel on Instagram HERE
Watch the FREE Masterclass 'How To Overcome Bloating and IBS Naturally' HERE
Check out the range of FREE gut health resources HERE
Work with Rachel HERE
Connect with Sandra (she/her)
Connect with Sandra on Instagram
Disclaimer: The information provided on Gutsy Talks is for education and informational purposes only. It is not provided nor intended to substitute for professional advice or care. Please seek the advice of a qualified health care professional in the event you have questions or concerns about your health.